Fitness for Everest Base Camp | Top 5 Training Tips


John Steele once said,Train hard, fight easy”. It will be challenging to step outside of your comfort zone but once you do it you will learn to enjoy the process of taking risks and growing in the process

Trekking in the Everest region is one of the most exciting and adventurous activities, but it may not be very enjoyable if you aren’t ready for the high altitude, long hike, and cold environment.

Fitness has a significant impact on the success rate of the Everest Base Camp trek. It is more important to maintain fitness for the Everest Base Camp trek than learn how to get in shape.

The Everest Base Camp trek does not demand the trekkers to have ripped abs, massive biceps, or shredded muscles. Those in good physical and mental health can definitely complete this trek with ease.

If you show laziness and do not train properly, you are just adding difficulty to the Everest base camp trek. And when it comes to Everest Base Camp Trek, you should unquestionably take your physical condition into account.

Why Everest Base Camp?

We all know Everest Base Camp is on the bucket list of many trekkers. Filled with fully bloomed natures, challenges, and experiences, it is worth trekking once in your lifetime. However, simply daydreaming won’t get you to the top. You need to prepare both physically and mentally. And to make you prepare for any high altitude elevation including EBC, here are the complete breakdown & top training tips from us. So,

How to train for Everest Base Camp Trek?

If you are spiritually and mentally ready for the trek, then the only thing left to do is train yourself physically for the Everest Base Camp trek.

Considering the facts, you have to walk 5 to 7 hours per day during the trek you must work on your stamina, cardio, strength, and breathing before trekking. Here is some training to perform in preparation for the trek:

Physical Training for Everest Base Camp Trek:


“Are you prepared?”

Physical fitness is the ability to perform sports, occupations, and daily activities in your life. It is accomplished by healthy eating, regular exercise, and adequate rest.

Although Everest Base Camp is a non-technical trek that requires no mountaineering experience, this trek is accessible to most people with a good fitness level.

The trek requires physical fitness because trekking over 3,000m above gives you a lot of challenges that can only be overcome through a few months or so of prior training/exercise such as,

  • Hiking:

“Nature can be rewarding, more than you can imagine”


Hiking is the best method to prepare for any high-altitude treks. By hiking, you can build up your endurance, stamina, and breathing control. You will know how it feels to walk uphill at a slow pace.

The best way to hike is by carrying some load in your backpack to be comfortable when trekking in Everest Base Camp.

I recommend you hike once or twice a week before planning a trip to Everest Base Camp.

  • Aerobic Training:

“A little push is what you need to accomplish your dream”

Aerobic training is a compulsory workout for the Everest Base Camp trek because this training will help you to cope with the high altitude in the Everest region.

Training like Swimming, Jogging or Running, Cycling, and Rowing is the best effective aerobic training.

Aerobic training gives you flexibility, muscle, stamina, & of course endurance which are the important parts you need for trekking.

  • Consume proper diet

The finest piece of advice for anyone wanting to train for the Everest Base Camp Trek is to “Consume a proper Diet.” Since you are training for a trek, you must consume high calories diet. Try to eat small, frequently spaced meals to maintain your energy level. This will prevent you from getting hungry & weak for a long duration.

Because in the trek, you will be hungry a lot of the time, and the only thing that will help you to keep going is your choco bars that will boost your energy for a short period of time.

Also, make a habit of drinking water by putting hydration tablets to stay hydrated during the trial too.

  • Practice walking with a backpack.

“One step more for the Dream”


During the trek, you will have access to porters, if you hire one. However, you will be carrying essential items yourself which might weigh from 5 to 7 kgs. Because of this, even a small amount of weight may feel like tons while walking for a longer period of time.

So, train your body accordingly to be able to trek with a backpack. Carry a light backpack while jogging or hiking & slightly increase the weight by weekly.

Mental Fitness for Everest Base Camp Trek:

Sometimes while trekking, you may feel hopeless and want to give up the whole trek. In that situation, your mental fitness plays an important role to complete your trek. Keep in mind that, half of the energy always comes from the willpower within.

That is why Mental fitness is the second crucial factor that will help you ascend to a higher elevation.


Scheduling your time for yoga in the morning time will help you a lot with any kind of challenge. Also, Yoga helps to improve balance, strength, and flexibility which are vital when trekking at Everest Base Camp.

Even during trekking at Everest Base Camp, you can do Yoga near Syangboche in a peaceful environment.

FAQ for Everest Base Camp Trek Fitness Guide:

Here are the most commonly asked questions regarding Fitness for Everest Base Camp Trek.

How long should you train for the Everest Base Camp trek?

During the trek to Everest Base Camp, your body has to indulge cold atmosphere, low oxygen, and at least 15km of walking per day uphill and downhill. For such a tough journey you need to prepare yourself both physically and mentally.

We strongly suggest you, start working out, a month or more before trekking. Perform different kinds of exercise which help to build stamina. Jogging and hiking are the best activities to improve your stamina. One hour of jogging per day for straight one month before trekking, will bring a remarkable change in your stamina.

Basically, you need to train for a few months or perhaps a year if you are new to trekking. But the training duration depends totally on your fitness level. Those who are into sports and physical activities require less time to get prepared compared to those who are new/beginners to hiking and trekking.   

How hard is it to walk to Everest Base Camp?

“Never Give Up, You can do it”.


Although, the difficulty level of Everest Base Camp is moderate the 5 to 7 hours of walking per day at high altitudes can be quite challenging.

The trials are tough as well. You have to walk downhill and uphill on a rocky way and somewhere you have to walk on a very narrow path across the wooden bridge. It’s not an impossible trail but be careful, watch your steps, and follow your guide. You will be experiencing a lot of adventure.

Can anyone hike to Everest Base Camp?

Not anyone can hike to Everest Base Camp. Due to the max elevation of 5,360m, the EBC trek is categorized as a moderate to a challenging level.  There is a good chance that you can succeed with normal fitness training and programs, but not everyone is qualified for the trek. The main reason is giving up too early.

Similarly, your mental strength also takes a huge role when trekking to Everest Base Camp because the more you fear, the soon you get AMS. It is also said that the person who enjoys the journey tends to complete EBC with ease whereas, the people who worry, complain, scared too much do not.

Can beginners do Everest Base Camp?

It is very obvious that the trek to Everest Base Camp which is at an altitude of 5,364 meters above sea level is going to be challenging for beginners but not impossible. But beginners must take extra precautions. You can’t just trek Everest Base Camp without any preparation.

Beginners must train themselves properly before committing to a trek. High altitude sickness, Cold weather, long walk, and low air pressure can become your biggest enemy. If you are a beginner, we highly recommend good guides and porters for the journey. If you are truly determined and physically fit then with a proper guide you can commit to the Everest Base Camp trek.

Ready to Plan your trek?

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Is training required for the Everest Base Camp trek?

Yes, training is required for the Everest Base Camp trek. Even if you think you are perfectly fit and you are mentally ready for a trek, mountains have a lot of difficulties reserved for you.

If you move without the training then you are at a high risk of altitude sickness. But even if you are a beginner and you have trained yourself well then, the trek will not be very challenging for you. Hiking, jogging, and running can be the best exercise for trekking.

Is Everest Base Camp safe?

Since you are trekking not climbing, your journey is sure to be safe and successful if you have a good trekking crew. With preparation, and proper acclimatization your trek will run smoothly with very minimal risk.

The Everest Base Camp is at a high altitude of 5364m, you might be at a high chance of getting Altitude Sickness. But with the assistance of a guide and some precautions you can minimize the risk. We have a guide about “How to prevent Altitude Sickness during Trek in Nepal” for more details too.

Can a person with an asthma problem trek to Everest base camp?

It is almost impossible to trek to Everest Base Camp if you are suffering from Asthma. Asthma is a long-term inflammatory disease of the airways of the lungs that has no cure. There is no direct evidence that asthma patients can trek to Everest Base Camp or not.

However, there are some people who had trekked being asthma patients too. Satyarup Siddhanta is the best example for now who succeed in reaching the EBC trek being an asthma patient. Being asthmatic he only didn’t climb the Mt. Everest summit but also became the first Indian to climb seven summits also. He believed that he can overcome his disease and trained himself for seven years and was finally able to go for his first trek in 2008 without an inhaler.

But that doesn’t mean you also should try reaching the summit. However, if you are ready to give it a try then make sure not to forget to carry everything you need i.e. inhaler, any steroids you use, or anti-biotics. You must wear a trekking buff also.

Wearing buff helps your airways heat up the air that you breathe in and helps to reduce the irritation from dust in the air. Finally, you must have a positive attitude i.e. have to see trek from a positive angle and be smart. You must have self-confidence and as you’re asthmatic, your trek depends on how you approach trek.

I have high blood pressure. Can I trek to Everest base camp?

Blood pressure may or may not affect trekking at a high altitude. However, if the blood pressure measurement reading is Stage 2 hypertension or Hypertensive crises then do not trek.

Although there is no direct evidence about whether high blood pressure can trek to Everest Base Camp or not. On Aug27, 2014 Italian researchers found that blood pressure steadily increases if you ascend to a great height. That is why there is more risk for high blood pressure patients.
The cause is the oxygen level, an increase in the activity of the body – especially the nervous system which makes the heart work harder and the peripheral vessels start constricting.

If you want to trek to Everest Base Camp despite having high blood pressure then you must consult your doctor.

I have never been to high altitude: Can I trek to Everest base camp?

Highest point Kalapatthat (5,545m) during the EBC trek

Though high altitude is the major challenge of this trekking. If you haven’t been to a high altitude before it’s better to do some training like hiking, jogging, and aerobic training. This training might give you some glimpse of how it’ll feel during the trek and also helps to build your confidence level.

But be sure to read about the symptoms of altitude sickness so that you can acclimatize and prevent suffering from altitude sickness. It’s like prevention is better than cure.

Can I trek to Everest Base Camp with my Children?

Most people think that an EBC trek with a child is impossible but that’s not true. Many trekkers have trekked Everest Base Camp with their child who was 9 years old and above.

Similarly, lots of records can be found where 6 and 7 years old has their successful attempt, Rosie and Freddie from London reached Everest Base Camp with their parents without any difficulties.

However, when trekking, don’t forget to tell your children to express how he/she is feeling. Obviously, high altitude sickness is the major problem of this trek, and being parents don’t forget to knowledge your child about the symptoms and prevention of high altitude sickness.

With children, it’s better to trek in spring (march-may) because during this season there is no chance of rain. And high passes are snow-free which will make your trek quite easier as you’re with your children.
Also, in this season days and nights are neither hot nor cold with the clean sky and offers you a clear view of mountains all time while trekking.

Is it possible to do horse riding to the EBC?


Horse riding to Everest Base Camp is a unique adventure in Nepal. Many people seem to be confused about whether horse riding is available or not.
To your surprise, yes there is a horse ride available however remember that local horses of the Everest region are used for transporting goods and can be rented only. Just like Sherpas in those areas, the local horses also have adapted to the environment.

Horse Riding allows travelers to have a thrilling experience of riding a horse and offers a breathtaking panoramic view of mountains. This provides an opportunity for those who don’t have enough stamina to trek but wants to evaluate the Everest region.

Riding a Horse on the Everest Base camp trail gives you an opportunity to evaluate the Dudhkoshi river and ride towards the famous town “Namche Bazaar”. It is better to reach EBC after Namche Bazar on foot rather than riding a horse.

I am 50 over: Can I trek to Everest base camp?

For this trek, it doesn’t matter whether you’re 50 or 60 over until you’re physically and mentally fit. Also, the Everest Base Camp trek doesn’t have any age limitations.

Just remember that you shouldn’t have any health issues or any kind of powerful medication used. And also if you’re 50 over make sure to walk slowly and eat very well during the trek. When trekking, you don’t have to walk fast because slow & steady is the best tip.

Acclimatization day and resting is the main priority you should give. Similarly, the best equipment for elderly trekkers in Nepal is the trekking poles. Trekking poles help you to take off the burden of your knees making it easier to walk.

But before attempting the Everest Base Camp trek, visiting a doctor for a physical examination might be a good idea. Also, don’t forget to hire a guide for more information and as you’re an elder you mustn’t take a chance of losing any kind of information.

Tips for Fitness for Everest Base Camp trek:


The best tips for Fitness for the Everest Base Camp trek are mentioned below:

  1. Take your time to fully prepare for the trek
  2. Follow your diet plan throughout the training program
  3. List the gears you will need for your trek
  4. Carry a light backpack on hikes. Gradually increase the load up to 5-10kg as it will be on your trip
  5. Heavy breathing? Swim to build up your lung capacity
  6. Wear the comfortable boots and give yourself time to fit in if you buy a new one
  7. Make a habit of walking slowly on the trail even during hiking
  8. Drink plenty of water and avoid alcohol or smoking

These are the simple but best tips for any new trekkers. If you want more tips like these then make sure to follow us on our Facebook page. Finally, don’t give up on your dreams and end what you started.

About Author

As the head of Pristine Nepal Treks and Expedition, he is the inspiration for all the young generation who wants to work in the trekking field. As he is working in the tourism/trekking field from a young age he is always interested to learn and exploring more about the Himalayas, Culture, History, and politics too.

With a very friendly nature, smart personality, and kindness he is an expert in the tourism sector and has already organized countless trekking trips and going on.

(10) Comments

  1. Ajay

    Very Good article Sir. Thank you so much 🙏

    1. Chin Thapa

      Thank you for your beautiful comment & enjoying our content. We will keep writing informational content in the future.

  2. Saran Placencio

    Oh my goodness! Impressive article dude! Thank you so much, However I am going through troubles with your RSS. I don’t understand why I cannot subscribe to it. Is there anybody else having identical RSS issues? Anyone that knows the solution can you kindly respond? Thanks!!

  3. Pr

    Good infos.

    1. Noh Byoung Min

      I really appreciate your detailed guidelines for trekking EBC. Thanks again

      1. Chin Thapa

        We really appreciate your kind words.

  4. S P Subey

    Very informative and properly explained article especially for beginners like me.
    Thanks for sharing

    1. Chin Thapa

      You’re welcome and really appreciate your kind words.

  5. Marquen

    Very Well Written about the fitness level. This is very helpful.

  6. Rohit Nath

    The cause is the oxygen level, an increase in the activity of the body – especially the nervous system which makes the heart work harder and the peripheral vessels start constricting.
    People who have undergone angioplasty and a stent, are they OK to go on EBC ? provided they are fit ….

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